Simple 30 Day Summer Meal Plan For Weight Loss Printable Final

Simple 30-Day Summer Meal Plan for Weight Loss
Breakfast A.M. Snack Lunch P.M. Snack Dinner

Aim for 250 - 300 cals. Aim to fulfill calories Aim for 250 - 300 cals. Aim to fulfill calories Aim for 400 - 500 cals.
1/4 cup unsalted 1 serving Grilled Salmon with

1 serving Spinach & Egg 1 serving Mason Jar Power
Day 1 dry-roasted almonds 1 large pear Sweet Peppers and 1/2 cup
Scramble with Raspberries Salad with Chickpeas & Tuna
and 1 cup blackberries cooked brown rice
1 cup low-fat plain

1 serving Muesli with Rasp- Greek yogurt, 1/4 cup 1 serving Brussels Sprouts 1 serving Herb-Grilled Chicken
Day 2 1 medium apple
berries blueberries, and 2 Salad with Crunchy Chickpeas Frites
Tbsp. chopped walnuts
1 cup low-fat plain

1 serving Greek Muffin-Tin
Greek yogurt, 1/4 cup 1 serving Brussels Sprouts 1 medium peach and 8 1 serving Grilled Eggplant & To-
Day 3 Omelets with Feta & Peppers
blueberries, and 2 Salad with Crunchy Chickpeas walnut halves mato Pasta
and 1 medium peach
1 serving Grilled Chicken Tacos
1 cup low-fat plain
Week 1
with Slaw & Lime Crema and 1

1 serving Muesli with Rasp- Greek yogurt, 1/4 cup 1 serving Brussels Sprouts
Day 4 1 medium peach serving Guacamole Chopped
berries blueberries, and 2 Salad with Crunchy Chickpeas
Salad
1 cup low-fat plain

Greek yogurt, 1 cup 1 serving Brussels Sprouts 1/4 cup unsalted 1 serving Chicken Caesar Pasta
Day 5 Omelets with Feta & Peppers
blackberries, and 2 Salad with Crunchy Chickpeas dry-roasted almonds Salad
and 1 medium peach
1/4 cup unsalted

1 (5-oz.) container low- 1 serving Spring Green Fritta-
1 serving Muesli with Rasp- dry-roasted almonds 1 serving Chicken Caesar Pas-
Day 6 fat plain Greek yogurt ta and 1 serving Guacamole
berries and 1/2 cup blueber- ta Salad
and 1/4 cup raspberries Chopped Salad
ries
1/4 cup unsalted 1 serving Greek Salad with Eda-

1 serving Spinach & Egg 1 serving Chicken Caesar Pas- 1 plum and 8 walnut
Day 7 dry-roasted almonds mame and 1-oz. slice whole-
Scramble with Raspberries ta Salad halves
and 1 cup blackberries wheat baguette
1 serving White Bean & Avo-

1 cup low-fat plain Greek yo- 1 cup blackberries 1 serving Superfood Chopped
cado Toast, 1 (5-oz.) container
Day 8 gurt, 1 medium peach, sliced, and 1/4 cup unsalted 1/4 cup walnut halves Salad with Salmon & Creamy
low-fat plain Greek yogurt,
and 2 Tbsp. chopped walnuts dry-roasted almonds Garlic Dressing
and 1 plum
1 serving Spinach, Peanut 1/4 cup unsalted 1 serving Spicy Slaw Bowls 1/2 cup raspberries and 1 serving Chicken & Veggie Faji-
Day 9 Butter & Banana Smoothie dry-roasted almond with Shrimp & Edamame 14 walnut halves tas
1 serving Grilled Flank Steak with

1 serving Spinach, Peanut 1 serving Spicy Slaw Bowls 1 cup blackberries and
Day 10 1 cup raspberries Tomato Salad and 1-oz. slice
Butter & Banana Smoothie with Shrimp & Edamame 20 walnut halves
whole-wheat baguette
Week 2
1 cup low-fat plain Greek yo- 1 cup raspberries

1 serving Spicy Slaw Bowls 1 plum and 8 walnut 1 serving Greek Summer-Squash
Day 11 gurt, 1 medium peach, sliced, and 1/4 cup unsalted
with Shrimp & Edamame halves Grilled Pizza
and 2 Tbsp. chopped walnuts dry-roasted almonds
1 cup low-fat plain Greek yo- 1 plum and 1/4 cup

1 serving Spicy Slaw Bowls 1 serving Chicken Pesto Pasta
Day 12 gurt, 1 medium peach, sliced, 1 cup raspberries unsalted dry-roasted
with Shrimp & Edamame with Asparagus
and 2 Tbsp. chopped walnuts almonds
1 serving Spinach, Peanut 1 serving Chicken Pesto Pasta 1/4 cup unsalted 1 serving Better-Than-Takeout
Day 13 1 cup blackberries
Butter & Banana Smoothie with Asparagus dry-roasted almonds Burgers with Sweet Potato Fries
1 cup low-fat plain Greek yo- 1 (5-oz.) container low-

1 serving Chicken Pesto Pasta 1 serving Cobb Salad with Herb-
Day 14 gurt, 1 medium peach, sliced, fat plain Greek yogurt 1 cup raspberries
with Asparagus Rubbed Chicken
and 2 Tbsp. chopped walnuts and 1 cup blackberries
eatingwell.com/mealplans
Simple 30-Day Summer Meal Plan for Weight Loss
Breakfast A.M. Snack Lunch P.M. Snack Dinner
Aim for 250 - 300 cals. Aim to fulfill calories Aim for 250 - 300 cals. Aim to fulfill calories Aim for 400 - 500 cals.
1 serving Simple Grilled Salmon

1 serving Spinach & Egg 1/4 cup unsalted 1 serving Green Salad with 1/3 cup walnut halves
Day 15 & Vegetables and 1/2 cup cooked
Scramble with Raspberries dry-roasted almonds Edamame & Beets and 1 medium peach
brown rice
1 serving Cinnamon Roll 1 cup blackberries and

1 serving Spinach & Strawber- 1 serving Chicken, Brussels
Day 16 Overnight Oats and 3/4 cup 1 cup raspberries 30 unsalted dry-roasted
ry Meal-Prep Salad Sprouts & Mushroom Salad
low-fat plain Greek yogurt almonds
1 serving Cinnamon Roll 3/4 cup blackberries

1 serving Spinach & Strawber- 1 serving Bruschetta Chicken
Day 17 Overnight Oats and 3/4 cup and 1/4 cup unsaltee 1 cup raspberries
ry Meal-Prep Salad Pasta
low-fat plain Greek yogurt dry-roasted almonds
1 serving Grilled Chicken Tacos

Week 3
1 serving Cinnamon Roll 1 cup blackberries and

1 serving Spinach & Strawber- with Slaw & Lime Crema and 1
Day 18 Overnight Oats and 3/4 cup 1 medium peach 1/2 cup low-fat plain
ry Meal-Prep Salad serving Guacamole Chopped
low-fat plain Greek yogurt Greek yogurt
Salad
1 serving Cinnamon Roll 1 cup blueberries and 1 serving Spring Green Frittata
1 serving Spinach & Strawber-
Day 19 Overnight Oats and 3/4 cup 1 large pear 25 unsalted dry-roasted and 1 serving Cucumber & Avo-
ry Meal-Prep Salad
low-fat plain Greek yogurt almonds cado Salad
1 serving Peanut Zucchini Noodle

1 serving Cinnamon Roll 1 plum and 1/4 cup 1 serving Veggie & Hummus
Salad with Chicken, 2 cups mixed
Day 20 Overnight Oats and 3/4 cup unsalted dry-roasted Sandwich and 1 medium 1 cup raspberries
salad greens, and 1 serving Citrus
low-fat plain Greek yogurt almonds peach
Vinaigrette
1 serving Veggie & Hummus

1 serving Spinach & Egg 1/4 cup unsalted 1 serving Speedy Crab Cakes and
Day 21 Sandwich and 1 medium 1/4 cup walnut halves
Scramble with Raspberries dry-roasted almonds 1 serving Citrus-Arugula Salad
peach
1 serving Greek Muffin-Tin 1 cup raspberries

1 serving Mason Jar Power 1 serving Shrimp & Pepper Ke-
Day 22 Omelets with Feta & Peppers 1 cup blackberries and 1/4 cup unsalted
Salad with Chickpeas & Tuna babs with Grilled Red Onion Slaw
and 1 medium peach dry-roasted almonds
1 serving Grilled Chicken with

1 serving Chicken Caprese 1 cup raspberries and 5 Red Pepper-Pecan Romesco
Day 23 Omelets with Feta & Peppers 1 cup blackberries
Pasta Salad Bowls walnut halves Sauce and 1 serving Cucumber &
and 1 medium peach
Avocado Salad
1 serving Grilled Flank Steak with

1 serving Spinach, Peanut 1 serving Chicken Caprese 1 cup blackberries and
Day 24 1 cup raspberries Tomato Salad and 1-oz. slice
Butter & Banana Smoothie Pasta Salad Bowls 8 walnut halves
whole-wheat baguette
Week 4
1 serving Spinach, Peanut 1 serving Chicken Caprese 1 cup blackberries and

Day 25 1 cup raspberries 1 serving Spicy Shrimp Tacos
Butter & Banana Smoothie Pasta Salad Bowls 8 walnut halves

1 cup raspberries and 1 serving Chicken Caprese 1 serving Greek Summer-Squash
Day 26 Omelets with Feta & Peppers 1 large pear
5 walnut halves Pasta Salad Bowls Grilled Pizza
and 1 medium peach

1 serving Greek Muffin-Tin 1 serving Chicken & Kale Taco
1 medium each and 8 cado Toast, 1 (5-oz.) container 1/3 cup unsalted
Day 27 Omelets with Feta & Peppers Salad with Jalapeño-Avocado
walnut halves low-fat plain Greek yogurt, dry-roasted almonds
and 1 medium peach Ranch
and 1 plum
1 serving Vegetarian Qui-
1 serving Spinach, Peanut cado Toast, 1 (5-oz.) container 1 cup low-fat plain
Day 28 1 medium peach noa-Stuffed Peppers and 1 serv-
Butter & Banana Smoothie low-fat plain Greek yogurt, Greek yogurt
ing Guacamole Chopped Salad
and 1 plum
1 serving Vegetarian Qui- 1 serving Grilled Salmon with

1 serving Muesli with Rasp- 1/4 cup unsalted
Day 29 noa-Stuffed Peppers and 1 1/4 cup walnut halves Sweet Peppers and 3/4 cup
berries dry-roasted almonds
Week 5
medium peach cooked brown rice
1 serving Spiced Grilled Chicken

1 serving Vegetarian Qui-
1 serving Muesli with Rasp- 1/4 cup unsalted with Cauliflower “Rice” Tabbouleh
Day 30 noa-Stuffed Peppers and 1 3/4 cup blueberries
berries dry-roasted almonds and 1 serving Cucumber & Avo-
medium peach
cado Salad
eatingwell.com/mealplans

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Simple 30-Day Summer Meal Plan for Weight Loss

Breakfast A.M. Snack Lunch P.M. Snack Dinner

1/4 cup unsalted 1 serving Grilled Salmon with

1 cup low-fat plain

1 cup low-fat plain

with Slaw & Lime Crema and 1

1 cup low-fat plain

1/4 cup unsalted

1/4 cup unsalted 1 serving Greek Salad with Eda-

1 serving White Bean & Avo-

1 serving Grilled Flank Steak with

1 cup low-fat plain Greek yo- 1 cup raspberries

1 cup low-fat plain Greek yo- 1 plum and 1/4 cup

1 cup low-fat plain Greek yo- 1 (5-oz.) container low-

1 serving Simple Grilled Salmon

1 serving Cinnamon Roll 1 cup blackberries and

1 serving Cinnamon Roll 3/4 cup blackberries

1 serving Grilled Chicken Tacos

1 serving Cinnamon Roll 1 cup blackberries and

1 serving Peanut Zucchini Noodle

1 serving Veggie & Hummus

1 serving Greek Muffin-Tin 1 cup raspberries

1 serving Grilled Chicken with

1 serving Grilled Flank Steak with

1 serving Spinach, Peanut 1 serving Chicken Caprese 1 cup blackberries and

1 serving Greek Muffin-Tin

1 serving White Bean & Avo-

1 serving Vegetarian Qui- 1 serving Grilled Salmon with

medium peach cooked brown rice

1 serving Spiced Grilled Chicken

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